Sitting Exercises

These gentle, seated routines can help improve strength, flexibility and circulation - all from the comfort of your chair.

You don’t need to be on your feet to stay active. These sitting exercises are designed to help improve your mobility, boost circulation, and maintain strength — especially if standing exercises feel difficult right now.

They’re ideal if you’re recovering from illness, managing a long-term condition, or just want a safe place to start.

All you need is a solid, stable chair without wheels or arms. Sit upright with your feet flat on the floor and make sure the space around you is clear.

Start slowly and aim to build up the number of repetitions over time. Doing these exercises regularly, even just a few times a week, can make everyday movements feel easier and improve your confidence.

Tips Before You Begin

• Wear comfortable clothing and supportive footwear
• Keep water nearby to stay hydrated
• Move at your own pace — it’s okay to pause and rest
• Stop if anything feels painful or uncomfortable

Bed and Chair Exercises

Bed Exercises

 Chair Exercises

Seated Leg Raise

Shoulder Press

Useful Links and Contacts

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Looking for more?

Find local exercise classes and other online video resources to help support strength, balance and movement.

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Staying Active Help and Contacts

These organisations offer advice and support on a wide range of topics, including ageing well, staying independent, managing health conditions and accessing care services.

Find Staying Active support

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With thanks to Move it or Lose it it for providing these helpful videos. Visit their website to explore more ways to stay active: Move it or Lose it